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Training Log Archive: Samantha

In the 7 days ending May 13, 2013:

activity # timemileskm+m
  Orienteering4 3:19:19 11.69(17:03) 18.82(10:35) 243
  trail run4 1:31:33 9.24(9:54) 14.87(6:09) 90
  road&trail run1 35:55 4.18(8:35) 6.73(5:20) 36
  Total5 5:26:47 25.11(13:01) 40.42(8:05) 369

» now

Monday May 13, 2013 #

4 PM

road&trail run 18:08 intensity: (4:02 @1) + (14:06 @2) 2.09 mi (8:41 / mi)
ahr:122 max:154

Running over to backbana! Time to start on the hills again :)

trail run 31:37 intensity: (18 @1) + (17:35 @2) + (13:44 @3) 4.0 mi (7:54 / mi) +40m 7:40 / mi
ahr:168 max:177

Backbana... sort of. I totally missed a turn, or turned too early, or something. Last time I ran I zoned out along the backside and ran right past a turn. This time, I think I turned too early. My goodness. And I wonder how I get around orienteering courses! Still, about the right length? I don't know, since satellites were very late in coming.

road&trail run 17:47 intensity: (40 @1) + (17:07 @2) 2.09 mi (8:30 / mi) +36m 8:05 / mi
ahr:148 max:158

Running back home. Felt a bit stiff in my back, and my arms were tired. More strength is needed!

Sunday May 12, 2013 #

11 AM

Orienteering 1:10:52 [2] 7.4 km (9:35 / km) +166m 8:37 / km

Third in Elite 2 means I get bumped up to E1 next weekend! :)

Long course today, and it was way more fun than yesterday. the first 6 controls were middle-ish in feeling and they went well. Struggled with a plan to the first control, but stayed on the logging ride, which was good to follow. Ended up too far right on #2, but not too much lost there, as I realized it quickly.

Planned 3 and 4 well, but started running towards 5 without thinking. Realized partway through that I didn't want to go through the green and had to turn hard to the left. 6 was good again, slow and careful attack.

On 7 there was no good route. I planned a route to the left, but got majorly stuck in the green. Wandered and bashed my way through forever. Came out, and thought I was lower on the hill than I really was. Suddenly things didn't match up and I just had no idea. Ran along the swamp I was in for a little bit, and found a likely place on the map. Started to cut back towards the control, through what were supposed to be white woods. But they were super junky and seemed like it should have been green slash.... Came out in a spot that made sense and then finally for sure knew where I was at a boulder cluster in the semi open. Even though I was positive, I was still hesitant for the rest of the leg.

8 I again ended up farther right than expected (trend?), and then ran right over the top of the cliff. Should have stopped earlier than I did, judging by the hill, but kept on going to a men's control on a different cliff and then relocated incorrectly. Grrr. Then, ran right over the top of the cliff again at 9.

But then turned it on at the end of the race and had a good route which I executed well on the the last long leg. Fast splits to the the final two controls, and moved from 11th place at #9 to 3rd at control #12. Can I move that fast for the whole course and avoid mistakes? Maybe...

trail run 15:00 [2] 1.5 mi (10:00 / mi)

Warm up jogging and a few strides.

Saturday May 11, 2013 #

12 PM

Orienteering 36:10 [3] 3.07 mi (11:47 / mi) +65m 11:03 / mi
ahr:83 max:83

Silva League Middle Distance, Elite 2

I still have a cold, but I just couldn't sit around doing nothing anymore! Plus, it's a lot better. Coughing a ton in the beginning of the race, and could hear the air whistling in and out of my congested chest. How pleasant. But then about halfway through it was much better.

A bit of a messy race. I did some things really well, but I also think I got a bit lucky. 2, 3 and 4 I didn't have a good enough plan and didn't visualize well. 2 was short enough that I could bump into it after zigzagging. 3, though, was almost a disaster. Tried to read the contours on the way there, but there were so many bumps that it was hard to tell what was what. Got a bit lucky here - stayed on my compass, tried to read what I could and stopped when I had gone far enough, even though I wasn't pace counting. Thought, "Hm, that's a nice reentrant in front of me. Looks like it could be right..." and it was. Phew.

4 was a bit of a mess. Didn't have a good plan. Wanted to see the swamp, but didn't. But then decided that I could see the bent hill with the cliffs, and I did. So climbed the hill, but then I was visualizing the circle all wrong. For some reason I just couldn't figure out where the reentrant was in the circle and I couldn't make it make sense in my head. I should have aimed for the hill the reentrant is in. Instead I was trying to aim for the flat area below the reentrant. So, I drifted to the right and ended up in the flat area to the right, which is similar looking, but not quite right direction wise. Figured it out after a bit of messing around. Lost about 1.30

5 started well and I had a good plan. But then coming in from the seniopen and the rocks I had a really bad angle and ended up hitting the green swamp. Turned, saw a control, ran towards it and it was the wrong code. Hm. Walked away a bit, scanning the woods. Where could I be? Searched the map for the control I was just at - it looked like it was a on a charcoal burning platform. Search, search... wait, my control is on a charcoal burning platform... go back, and realize that I read the code for 6, not 5. Oh man.

6, couldn't compass, ended up at the small swamp to the right of the big boulder, which had a control on it. Ug.

7, yay for ability to compass and read boulders correctly.

8 was just ridiculous. It's an over 200m leg, with nothing but white along the way - no rocks, no contours, nothing! I tried, I really did, but I missed, hit the trail beyond it and had to come back.

The rest went well, and I was fast at the end, so had energy despite the cold.

trail run 25:00 [1] 2.5 mi (10:00 / mi) +10m 9:53 / mi
ahr:83 max:83

About a 15 minute warm up and then an actual cool down jog when I finished with Kate and Rasa.

Friday May 10, 2013 #

10 AM

Orienteering 55:00 [2] 4.0 km (13:45 / km)

Training day in Örebro. Walked and jogged part of the training course. Decided to try memorizing the legs and then running them. Did this pretty well, and sometimes snuck a look at the map. Really messed up 6, and I think it's because I got lazy with the memory because it was a short leg. Mistook one rock for another and got too far right. Could tell that I went too far right, but still couldn't quite make sense of it. Went back to 5 and did it again, realized I read the rocks wrong and spiked it. It felt good to go back and fix it.

Ice cream for lunch afterwards in the sun :) Then spent the entire afternoon sitting in the sunshine :) A good way to spend an afternoon.

Thursday May 9, 2013 #


Travelled with the club to Örebro for the sprint race, but didn't run. Woke up this morning feeling a bit worse and coughing quite a bit. Not contagious though, so won't be infecting anyone else and will take special care to wash my hands a lot :)

Wednesday May 8, 2013 #


Still making horrible sounds when I cough, but it's just too nice to stay indoors. Maybe another easy foray into the woods today.... but I have to race tomorrow, Saturday and Sunday...

Tuesday May 7, 2013 #

4 PM

trail run 10:02 [2] 0.28 mi (35:48 / mi)

Running to the clubhouse and then into the woods with Cat.

Orienteering 37:17 [2] 1.54 mi (24:13 / mi) +12m 23:38 / mi

Contour only training in Nåsten, set by Thierry. Had trouble going to the first control, so did the leg again backwards to the start. Then just did the last three controls. Realized when I got to #11 that Thierry was probably hanging the streamers as he went and so there were no streamers. Not a problem though, features were easy enough to see.

Cold seems a bit better, and it was nice to go out and be in the woods, even if moving slowly. Record high temperatures today, which means like 22C and full sun. Just perfect. Couldn't not go into the woods today :)

trail run 9:54 [2] 0.96 mi (10:19 / mi) +40m 9:08 / mi

And, running back home to the finish. It's wonderful here this time of year. I need a house here where I can live May-October.

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